How to Properly Inflate an Exercise Ball

When you sit on a properly inflated exercise ball, your knees and hips will be at a 90-degree angle.

Exercise, or stability balls, help people improve their flexibility and balance through simple activities. To get the most out of your exercise ball and to maintain safety during exercise, it's important to properly inflate the ball. The level of inflation is determined by how you plan to use the ball. Typically, an exercise ball used for core exercises should be firmer or contain more air than one used for stretching or in place of an office chair.

Instructions

1. Unfold a new ball to remove any creases and to flatten it. Remove the air plug from the hole, and set it aside. The ball should be at room temperature before you proceed to the next step.

2. Measure the ball's maximum inflation height, and mark the height on a wall or door frame. The ball's maximum height is indicated on the ball or on a chart included with the packaging. Exercise balls are inflated according to size, not pressure.

3. Insert a pump needle into the ball. If a pump was not included with your exercise ball, use a compressor or bike pump instead as long as you have the proper adapter for the needle.

4. Inflate the ball, paying close attention to the height mark. To achieve proper inflation, do not fill the ball completely at first. Instead, stop when the ball is half- to two-thirds full.

5. Reinsert the plug, and let the ball sit overnight, because the ball may continue to stretch. To avoid leaking air, ensure that the plug's head is flush with the ball's surface.

6. Remove the plug, insert the pump and continue to fill the ball with air until it reaches the recommended height. Do not overinflate. A properly inflated ball still has an inch or two of give.

7. Sit on the ball. When you're seated with flat feet and a straight spine, your hips and knees should form a 90-degree angle. Adjust the air so your thighs are parallel to the floor for comfort.

8. Allow the ball to sit overnight, and then check its inflation level once again. If it is properly inflated, you should still be able to press a 2-inch dent into the ball.

References

• Balls 'N' Bands: How to Inflate Your Exercise Ball
• SPRI: SPRI FAQ

Resources

• B Independent: How to Care for Your Exercise Ball